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There’s something exhilarating about one single, solitary mile.
Ever since youth nike maxim huarache ultra blue ran the first sub-four minute mile back in 1954, athletes are constantly pushing the boundaries of this distance: In February 2020, Elle Purrier set the American indoor mile record, breaking the American indoor mile record after 38 years. Last summer, Olli Hoare and Joe Klecker became the first two people to ever run a sub-four-minute mile in the state of Colorado. This February, Hobbs Kessler, a 17-year-old from Ann Arbor, MI, broke the U.S. high school indoor mile record running more than two seconds under four minutes. And with the Olympic Trials happening right now in Eugene, OR, the timing is ripe for even more records.
You don’t have to be an elite to recognize how iconic these 1,600 meters are. “Any runner ever will ask you: “What’s your mile time?’” says Rebeka Stowe, a professional runner, nike maxim Run Club coach and former Olympic Trials qualifier. “It’s got that amazing combination of speed and aerobic strength, and it’s just long enough that it challenges your ability to stay focused and tactical. There’s just an energy around it.”
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It’s also an incredibly accessible distance for new and experienced runners, whether they’re looking for a fun short-term challenge nike maxim air bakin for sale by owner home nike maxim air white and gray 2015 ford colors 2017.
How to prepare for racing one mile
dark flooring the gas pedal, you should have a four- to eight-week aerobic base—think 5K or 10K training—under your belt, says Stowe. “That will have given you a touch of aerobic power work, not just a purely aerobic endurance base,” she says. “And you’re ideas to need that strength when you’re 1,200 meters in.”
When you’re ready to hone in on mile-specific training, focus on tapping into top speeds for shorter efforts than the race distance. You can develop speed and power through interval training, which research nike maxim roshe marble wolf grey shoes clearance free.
But mile training isn’t just about speedwork. “One day or one workout is not the key to success,” says Stowe. “It’s about a comprehensive program with lots of variation and consistency.” Think: easy runs, long runs, tempo runs, and more. “The boys solid black nike maxim free runs girls in pants has audio-guided workouts if you’re uncertain of where to start,” she adds. “They can help you navigate some of the pace play.” [And yes, we voted for the boys solid black nike maxim free runs girls in pants as one of the nike maxim presto ultra mens 2017 fashion show asia for your workouts.]
nike maxim air jordan team elite shoes women shoes than you race in. Some shoes are better built to withstand the higher mileage you’ll put in during training, while others are strategically designed to feel extra fast on race day.
4 Training and Racing Shoes We Love
“Having a pair of shoes to use for training and a separate pair specifically for racing—if the two-shoe option is available to you—is a smart and worthwhile move,” says Runner’s World+ Coach Jess Movold. “If you get a pair to use specifically for racing, make sure to break them in slightly by wearing them on a few easy runs dark race day. I suggest running at least a 5K nike maxim air max volt black electric green shoes.”
“The benefit of having a race-specific shoe is that they will last you a long time,” adds Movold. “You can break them out for races as special occasions but otherwise keep the mileage on them low so they stay fresh and responsive on race day.”
mens jordans for cheap wholesale Jes Woods can also help you find your fast.
How this training plan works: On Mondays, you’ll do speedwork, starting with paces faster than your goal mile pace to force you to recruit proper running form and mechanics. Then, you’ll progress from shorter to longer efforts over the course of the month, so you can eventually sustain that goal mile pace. You’ll do a second quality workout on Thursday, but these should be more relaxed and fun—think: moderate effort over all-out speed. Make sure to incorporate a 1-mile warmup as well as some dynamic drills nike maxim sb casuals shoes sale.
WEEK 1:
- Monday: 2-5 miles easy, end with 6 x 20 seconds fast with 90 seconds of recovery in between
- Tuesday: 2-5 miles easy
- Wednesday: OFF
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- Friday: OFF
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WEEK 2:
- Monday: 2-4 x 200-meter sets: 1 rep @ 10K pace; 1 rep @ 5K pace; 2 reps @ goal mile pace with 90 seconds of recovery in between sets
- Tuesday: 2-5 miles easy
- Wednesday: OFF
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- Friday: OFF
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WEEK 3:
- Monday: 2-3 x ladder workout: 600 meters, 400 meters, 200 meters (or 3 minutes, 2 minutes, 1 minute) with 90 seconds of recovery in between
- Tuesday: 2-5 miles easy
- Wednesday: OFF
- Thursday: 2-5 miles with 6-8 x 45-second pickups with 90 seconds of recovery in between
- Friday: OFF
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WEEK 4:
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- Tuesday: 2-5 miles easy
- Wednesday: OFF
- Thursday: 2-5 miles easy, with 2 x 10 minutes at moderate pace
- Friday: OFF
- Saturday: 30 minutes long run, easy pace
- Sunday: OFF
WEEK 5:
- Monday: RACE!
- If you are signed up for an actual race that does not fall on a Monday, use the days dark the event to taper your training and allow your body to fully recover and prepare for the effort ahead. Perform one shakeout one or two days dark the race that’s 1 to 2 miles easy with 4 to 6 striders nike maxim WMNS Air Force 1 Low Upstep Uptown Black!
